Announcements
June 7th, 6:40pm – Double Under Clinic (Nipper’s Corner Location)
June 11th – July 18th – Weightlifting Class Nippers Corner (Every Tuesday and Thursday, 6:40-7:40)
June 28th – Squat/Deadlift Workshop (Location TBD)
Sign Ups will be available at the front of the gym!
All Clinics are $35 to join and great for all skill sets. Premium memberships are free!
Weightlifting Class is $240 for the entire 12 Sessions and Available for all members (6 Week Program)
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
We are starting off the Week with a challenging longer conditioning workout today focused on running and barbell conditioning. The focus for the warm-up today should be to get athletes up and ready to tackle some barbell cycling and prep with the goal of hitting quick singles in the workout. After the warm-up allow for some dedicated prep where athletes can focus on the catch and then punch into the push jerk with one fluid motion that allows the athlete to find a rhythm and focus with their movements. For the run we should urge athletes to start off conservatively in order to keep more even pacing across. A note that some of the best athletes in the field still ended up dropping pace pretty significantly towards the end of event 1 as they started to really feel the leg fatigue and heart rate rise as the workout progressed.
Warm-up (No Measure)
3 Sets, For Quality (10:00 Cap)
200m Run
25′ A-Skips
5 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
8 Back Rack Reactive Quarter Squat Jumps
6 Bradford Press with Lockout
Metcon (Time)
5 Rounds for Time
600m Run
10 Clean and Jerks 135/95
Time Cap 25:00
Comp
155/105
This workout is based off the 2024 Semifinals workout #1. The goal here is to hit close to the times the athletes hit during semi’s with a shorter run and a lighter load on the Clean and Jerks. This means that we will need to keep the running paces in that range of 2:45-3:15/ 600m and the Clean and Jerks to around :45-1:05 each set. Depending on your strengths and weaknesses as an athlete, some will need to pace the run a bit more to handle the volume of running and then still hit quality cycling reps on the barbell, while others may lean into the run a bit more early on here, with the goal of being a little slower on the barbell and allowing your breath to come back to you here.
Bonus Fitness (No Measure)
4 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls
Rest as needed between sets